Wednesday, April 15, 2020

Hello & G’day.

Check out our YouTube Channel.

https://www.youtube.com/channel/UC13gcaNvRh13pulKSrvkTyg

Few announcements to look out for over the next couple of weeks.

As many of you have noticed we have expanded the programming to try to give you as many options as possible training wise. Some days you feel like running, other days you feel like lifting, other days you want to sweat it out on Zoom with your 782 family. We want to make sure you have all the options. Does not mean you have to do all the workouts, just what you pick and choose.

Over the next week you are going to see different ‘Tracks’ on Sugar WOD related to the type of programming. What this means is there will be a different type of track for each type of workout. Not different than what we are currently doing, but something more organized so we can track what type of training people are doing the most. For example there would be tracks like this:

Classic CrossFit Conditioning

Core

Running

Skill/Strength

We are also looking to add tracks for a few other types of training by the first of next week.

Lifting/Competition

Mobility

We all know people have different sets of gear at home so the workouts will continue to be diversified so that you can do them with intensity you see fit for yourself.

The biggest change you will see is also in our Checkin App. (name still in the works) where we will be setting up a one on one appointment with every 782 member over the next month. We will be posting up a schedule online where you can sign up with one of our coaches to have a discussion/goal setting session/etc. about your training/wellness/fitness/nutrition/sleep/etc.

From there we will be helping you set goals and routines or whatever else you need during this unknown time. You can then use the CheckIn App (name pending) to track your goals and more importantly track your habits on reaching those goals. For example at home I want to work on my pushups and air squats by doing 50 and 100 a day, respectively in some capacity. I also want to read for 20 minutes a day. Two very different goals, but both very important to my health and wellness. Need lots of help on those nutrition goals too!

As we set the schedule up online we will let you know!

Zoom Workouts - 7am/12pm/5pm

Conditioning - Part A

‘Rise & Shine’

50-40-30-20-10

Cal Row/DB Snatch/G2OH/American KBS

Situps

Air Squats

Something to start to get that posterior chain going. And then some core. And then something for the quads. Tested a variation of this out the other day and loved it.

Conditioning - Part B

https://unitedinmovement.org/workouts/

Workout 7

10 Minute Ascending Ladder

2,4,6,8,10…

Single Arm Devil’s Press

30 DU’s/60 SU’s/30 Plate Hops after each set of DPs.

Final Workout from the United in Movement Fundraiser.

You have seen that we have usually two pieces of conditioning up here for you to do. For some people they can go back to back as long as they keep their intensity moderate. For others completing one piece would be great and get moving with their day. Others may have time to break this into two sessions. One early in the day and one later if time/schedule permits.

Strength & Core Accessory Work

5 Rounds for Quality

10 Strict Press

20 Strict Situps

30 Russian Twists

Get in and get after it!

- Team 782